Diabetic Low Fat Caribbean Quick Roast Recipes

SUNDAY POT ROAST WITH GRAVY (FOR DIABETICS)

Steps:

• 1. Use a roasting pan somewhat larger than the roast. Place roast in pan, and place under broiler about 4 inches from heat. Broil to brown top. Switch oven setting from broil to bake, preheat to 300°.
• 2. Arrange carrots, celery, onion, and cauliflower florets around roast. Combine soup mix, beef broth, and water in a jar and shake well. Pour over roast and vegetables. Cover roaster with lid or heavy aluminum foil.
• 3. Roast for 2 to 2 ½ hours or until meat thermometer inserted in thickest part of roast measures 155° (or 140° for medium rare). Remove roast to serving platter and surround with vegetables. Re-cover with foil and let rest 10 minutes.
• 4. Use the drippings from roaster with enough water to prepare gravy mix according to package directions. Serve roast and vegetables with gravy.

DIABETIC, LOW-FAT SAVOURY SUNDAY ROAST

Steps:

• Place roast fat side up on rack in roasting pan without lid.
• Rub with garlic cloves and sprinkle with pepper or use variations below.
• Insert meat thermometer into center of roast.
• Add 1 to 1/2 cups water to pan and place roast in preheated 500 degree oven.
• After 30 minutes, reduce oven temperature to 275 degrees.
• Cook an additional 1 1/4 to 1 3/4 hours until medium done, until internal temperature 160 degrees.

SLOW-COOKED CARIBBEAN POT ROAST

Steps:

• Place potatoes, carrots and celery in a 5-qt. slow cooker. In a large skillet, brown meat in oil on all sides. Transfer meat to slow cooker., In the same skillet, saute onion in drippings until tender. Add garlic; cook 1 minute longer. Combine the flour, sugar, brown sugar, seasonings, orange zest and cocoa. Stir in tomato sauce; add to skillet and heat through. Pour over beef., Cover and cook on low until beef and vegetables are tender, 6-8 hours.

DIABETIC, LOW-FAT CARIBBEAN QUICK ROAST

Steps:

• In small saucepan, combine pineapple, steak sauce, curry powder, ginger, allspice, garlic, onion and banana pepper.
• Simmer over medium heat, stirring occasionally for 5 minutes.
• Set aside 1/3 cup of this sauce mixture.
• Remove netting from roast.
• Insert meat thermometer lengthwise into centre of roast so that shaft is not visible.
• Place on rack in ovenproof skillet or shallow pan.
• Brush surface of roast with sauce mixture remaining in saucepan.
• Cook 1 lb.
• roast, uncovered, in 350 degrees oven 50 to 60 minutes or until thermometer reads 155 degrees for medium.
• Remove roast to cutting board; tent with foil for 5 minutes to allow temperature to rise 5 degrees.
• Cut into thin slices across the grain and serve with the reserved 1/3 cup sauce.